ZombieFit

Archive for February, 2012

WOD: 02/29/12

by on Feb.29, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 607
For time, complete 21-15-9 repetitions of:

étudiant:
18 inch box jumps
jumping pull ups

avancée
24 inch box jumps
pull ups

traceur
24 inch box jumps
pull ups
double unders

**If you do not have a box available, perform parkour squats (tuck jumps)**

Post time completed to comments.

Cool Down
hold a plank position to failure twice.

Share
Leave a Comment more...

WOD: 02/28/12

by on Feb.28, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 606

For time, perform 3 rounds of:

étudiant:
run 400m
15 push ups

avancée:
run 400m
25 push ups

traceur
run 400m
50 push ups

Post time to comments.

Share
Leave a Comment more...

WOD: 02/26/12

by on Feb.26, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 605

étudiant:
On the minute, for 10 minutes, complete the following repetitions:

3 push ups
5 jumping pull ups (sub with sit ups if no pull up bar)
9 air squats

avancée:
On the minute, for 15 minutes, complete the following repetitions:

5 push ups
7 pull ups (sub with sit ups if no pull up bar)
9 air squats

traceur
On the minute, for 20 minutes, complete the following repetitions:

5 handstand push ups
7 pull ups (sub with sit ups if no pull up bar)
9 air squats

*If you fail to complete the round in the given minute, you must stop the clock, perform 5 burpees, and then start the clock and continue the next minute’s movements.

Share
Leave a Comment more...

WOD: 02/25/12

by on Feb.25, 2012, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 604

étudiant:
3 rounds for time of: 5 lunges with each leg and 100m quadrupedal movement.

avancée:
5 rounds for time of: 10 lunges with each leg and 100m quadrupedal movement.

traceur
5 rounds for time of: 5 pistols with each leg and 100m quadrupedal movement.

Post time to comments.

Share
Leave a Comment more...

WOD: 02/24/12

by on Feb.24, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of 10: 25m quadrupedal movement, 10 dips, 10 five-foot precisions and 10 push ups.

WOD 603

CrossFit’s “Cindy”

étudiant:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull ups, 10 push ups, 15 air squats.

avancée
Complete as many rounds as possible in 20 minutes of:
5 pull ups, 10 push ups, 15 air squats.

traceur
Complete as many rounds as possible in 20 minutes of:
5 l-sit pull ups, 10 push ups, 15 air squats.

Post rounds completed to comments.

Cool Down
10 handstand push ups. Concentrate on your form. If possible do them free-standing.

Share
Leave a Comment more...